Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Sep 30, 2019:

activity

time

miles

Orienteering

10:15:50

45.82

(13:26)

73.74

(8:21)

Running

8:58:28

55.77

(9:39)

89.75

(6:00)

Biking

5:11:00

62.45

100.5

Circuit Training

2:45:00

Kettles

1:00:00

Canoeing

16:08

0.93

(17:19)

1.5

(10:45)

Total

28:26:26

164.97

265.49

7:41

0:00

» now

Monday Sep 30, 2019 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Circuit Training (Weights (heavy)) 1:00:00 [3]

Sunday Sep 29, 2019 #

Running warm up/down 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (Nairn Urban) 33:57 [5] 7.5 km (4:32 / km)
shoes: Saucony Perigrine 7

Great course with lots of variety and significant route choices on most legs.
Lost time with errors in Fishertown when I got tired. Up the wrong alley at 21 (15sec) then planned well but failed to execute my route at 25 loosing 30 sec and a further 15 sec on the next leg as I had not planned it and made a poor route choice. Finished 2nd, 20sec down on Paul Caban who was more accurate and deserved to win.

Saturday Sep 28, 2019 #

Orienteering (Line course, terrain) 29:03 [3] 2.0 km (14:32 / km)
shoes: Saucony Perigrine 7

Orienteering (Technical in forest) 50:00 [4] 5.0 km (10:00 / km)
shoes: Icebug Accelerites

Orienteering (Sprint training) 5:30 [5] 1.1 km (5:00 / km)
shoes: Saucony Perigrine 7

Head to head with Kirstin

Orienteering (Urban training) 16:30 [5] 3.9 km (4:14 / km)
shoes: Saucony Perigrine 7

Long legs, head to head

Running warm up/down 4:30 [3] 0.75 km (6:00 / km)
shoes: Saucony Perigrine 7

Warm down at end

Thursday Sep 26, 2019 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Circuit Training (Weights heavy) 1:10:00 [3]

Wednesday Sep 25, 2019 #

Running warm up/down 19:27 [3] 2.0 mi (9:43 / mi)
shoes: Saucony Ride 10

Running tempo (Racecourse) 33:00 [4] 7.0 km (4:43 / km)
shoes: Saucony Ride 10

2 x 12.30 (4 mins) at LT
Forgot HRM so done on feel.

12.37, 12.35

Sunday Sep 22, 2019 #

Running warm up/down 35:00 [3] 3.0 mi (11:40 / mi)
shoes: VJ Integrator

Orienteering race (VHI Pentlands) 55:11 [4] 7.0 km (7:53 / km)
shoes: VJ Integrator

Good run, (Pentlands usually suits me), 3rd VHI, 1st Scot, should have got Nigel Bunn but lost 1 minute when I got confused passing back past the start triangle early on. Well beaten by Phil Murray who was flying.

C • Good effort 2

Saturday Sep 21, 2019 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: VJ Integrator

Orienteering race (VHI Relay Binning Wood) 32:14 [5] 5.25 km (6:08 / km)
shoes: VJ Integrator

Was on the front but failed to find a control in the Rhododendrons. 3 of us all lost in excess of 5 mins at it. Tried 3 different Attack Points but kept coming back to the same place. Eventually stumbled on it but was convinced it was in the wrong place until I returned after and walked straight to it. Had been 3m away 3 times but failed to see it on the other side of a bush!

Thursday Sep 19, 2019 #

Running (Trail run) 50:10 [3] 9.6 km (5:14 / km)
shoes: Adidas

Up the Teviot from work and back.

Wednesday Sep 18, 2019 #

Biking long (Bike to work and back) 1:23:19 [3] 24.0 mi (3:28 / mi)

Road bike:
To work: 39.30
Home: 43.49

Monday Sep 16, 2019 #

Running hills (30 signs) 50:04 [4] 9.5 km (5:16 / km)
shoes: Saucony Ride 10

10.02,12.37,4.59,4.21,7.00,9.10
48.06

Sunday Sep 15, 2019 #

Running warm up/down 35:13 [3] 3.0 mi (11:44 / mi)
shoes: VJ Integrator

Orienteering race (British Middle Champs) 37:51 [4] 5.22 km (7:15 / km)
shoes: VJ Integrator

Decent run for me in a middle, I just don't have the pace of the top M55s anymore. Pleased to finish 10th in a pretty good field.

Saturday Sep 14, 2019 #

Running warm up/down 12:20 [3] 2.0 km (6:10 / km)
shoes: Saucony Ride 10

Orienteering (Brain Warm Up) 9:54 [3] 1.65 km (6:00 / km)
shoes: Saucony Ride 10

Running warm up/down (Both Races) 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: NVii Sprint

Orienteering race (British Sprint Qualifier) 12:50 [5] 2.75 km (4:40 / km)
shoes: NVii Sprint

Steady safe run to qualify (2nd)

Orienteering race (British Sprint Final) 13:17 [5] 3.0 km (4:26 / km)
shoes: NVii Sprint

Went for it as knew the top 3 were a bit quicker than me. A comfortable 4th when I caught Mike Johnston with 3 controls to go but blew 45s by taking a different route and missing the 2nd last control. Sorted it out to finish 7th.

Thursday Sep 12, 2019 #

Running warm up/down 12:26 [3] 2.0 km (6:13 / km)
shoes: Saucony Ride 10

Orienteering (Kelso, Sprint training) 11:01 [3] 1.96 km (5:37 / km)
shoes: Saucony Ride 10

Wednesday Sep 11, 2019 #

Running (Test of ankle on grass) 30:39 [3] 5.0 km (6:08 / km)
shoes: Saucony Ride 10

Sore to begin with but ok once up to speed. 3 x 90s (90s) on grass

Monday Sep 9, 2019 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Kettles 1:00:00 [3]

Circuit Training (Weights) 35:00 [3]

Biking (Bike at gym) 20:00 [3]

Some fast spinning

Note

Right ankle sore on stairs today

Sunday Sep 8, 2019 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: VJ Integrator

Orienteering race (Drummond Hill SOL) 1:09:19 [4] 6.5 km (10:40 / km)
shoes: VJ Integrator

All going fine until Control 10 when Jethro caught me, 11 was just a short leg but was not really concentrating going to 12 and both ended up lost. He managed to sort it out but I didn't (couldn't make anything fit) . Eventually decided to head for the wall to relocate (not nearly soon enough) and stumbled across the control. Lots of others had trouble with this one as the map was prettly poor in this area but I always manage to loose the most time (12 mins!) in these situations.
Need a strategy for this..

Note

Went over on right ankle at Control 2.
Managed to run it off but sore after.

Saturday Sep 7, 2019 #

Biking (Mountain bike on road) 47:37 [3] 18.0 km (2:39 / km)

Sunday Sep 1, 2019 #

Biking long (Mountain bike (road)) 43:06 [4] 17.55 km (2:27 / km)

Orienteering race (Mountains) 3:59:13 [4] 20.91 km (11:26 / km)
shoes: Icebug Accelerites

Biking long (Mountain bike on tracks) 41:58 [4] 10.75 km (3:54 / km)

Biking (Mountain bike on beach) 1:00:00 [3] 12.0 km (5:00 / km)

Running race (Small hill) 5:37 [4] 0.67 km (8:23 / km)
shoes: Icebug Accelerites

Biking race (50 % on beach) 15:00 [4] 3.58 km (4:11 / km)

Running race (50% off road) 5:00 [5] 0.75 km (6:40 / km)
shoes: Icebug Accelerites

Canoeing race (Kayaking in the sea) 16:08 [4] 1.5 km (10:45 / km)

Running race (Hill run) 35:02 [5] 5.0 km (7:00 / km)
shoes: Icebug Accelerites

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